This creamy alfredo sauce is dairy free, gluten free and pretty much fat free too! It’s creamy but not because of butter and cream. It uses a secret vegetable ingredient to obtain the creamy texture without adding calories. In fact a generous portion of the sauce only has 55 calories–less than a small can of tomato sauce! If you’re trying to get the creamy taste while cutting calories, this recipe is a must-try.
I was given a recipe by a friend a long time ago called “Zucchini Alfredo.” I was skeptical because I didn’t understand how zucchini, the red-headed step-child of our gardens, could produce a creamy sauce. Well after reading a recipe on Mel’s Kitchen Cafe for spinach soup in which she uses zucchini to produce a velvety texture, I figured I’d repent and go back to this original recipe and see what I could do. I, of course, had to make it in the slow cooker because that’s how I roll. I started with chicken (although that is optional) and then added zucchini and just a few other ingredients for flavor. I let the chicken and zucchini cook until the chicken was tender and shreddable. Then I removed the chicken and blended everything else up in my Blendtec. And what do you know? It produced a creamy sauce. A creamy sauce. Out of zucchini. Brilliant. Genius. Awesome. AND low in calories.
I’ve been playing around lately with foods trying to figure out how to satisfy my need for creamy textures in my life without all the calories. Greek yogurt is a big help in that. But what if you’re not a fan of Greek yogurt or you can’t eat dairy? Then what? Well avocados are awesome…but what if you’re really trying to be conscious of calories? Then what? Well I guess zucchini is now our go-to little buddy! If you want to feel full without a lot of calories try serving this sauce over spaghetti squash which has lots of crunch and texture but only has 31 calories per cup. Now, I must say this is not going to taste like alfredo sauce from Olive Garden or anything…I mean it’s made out of broth and zucchini for heaven’s sakes…but it is surprisingly good.
If you have a garden full of zucchini this would be a great recipe to make a ton of and freeze in freezer zipper bags. I like to use the little zucchini because they taste better and they aren’t all seedy like the baseball zucchinis are. If you do have a zucchini the size of my arm, make sure to peel it and scoop out the seeds before using.
Skinny Alfredo Sauce Recipe in the
Crockpot
Makes 4-6 servings
Ideal slow cooker size: 3 quart
Cooking time: 6 hours on low or 3
hours on high
1 lb boneless, skinless chicken thighs or
breasts (optional)
4 small zucchini, peeled and cut into
quarters
3 large garlic cloves, minced
2 tsp olive oil
2 tsp chicken bouillon
3/4 cup water
Salt and pepper to taste
Garlic powder to taste
1 Tbsp cornstarch
1. If using chicken, place in the
bottom of the slow cooker. Try not to overlap.
2. Place zucchini on top of the
chicken and then sprinkle in the garlic, olive oil and bouillon.
3. Pour water over the top of
everything and cover. Cook on HIGH for 3 hours or on LOW for about 6
hours.
4. If using chicken, remove chicken and place on a cutting board and cut into bite size pieces or shred.
5. Pour the remaining contents of
the slow cooker into a large blender. Blend until creamy and smooth.
Pour back into the slow cooker. Salt and pepper to taste(I added 1/2 tsp salt and
1/8 tsp pepper…but it depends on the brand of bouillon you use on how salty
it will be) Garlic powder to taste(I
probably used 1/8 tsp of garlic powder).
6. In a small bowl combine the
cornstarch and 1 tbsp of cold water. Stir until smooth and creamy.
Add the cornstarch mixture into the slow cooker and stir in. Add
the chicken back in (if using). Turn to high and cook for about 10
minutes with the lid off until the sauce thickens up.
7. Serve sauce and chicken over
fettuccine noodles or over spaghetti squash. Top with parmesan cheese, if
desired.
P.S. Like this healthy slow cooker recipe? Try all my other healthy recipes as well!
